Pumpkin Spice B-Day Co-Q

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (run beetle run)

 

Mosey to the rock pile where Pumpkin Spice took over the Q:

3 sets 24 Curls, Triceps Press, Dead lifts, and Ground Pounders 

On your 6 – 3 sets of 24 x 3 ct Chest Presses and Low Slow Flutters

 Return the rocks and mosey to the playground

Aik’n Abs

• 20 LBCs 
• 10 WWIIs 
• 20  Pickle Pounders
• 20 x 3 ct Homer to Marge (10 standard, 5 single leg)

Aik’n Arms

• 15 Merkins
• 15 Derkins
• 20 x 3 ct Dips
• 10 x 3 ct Shoulder tap planks

Aik’n Legs:

• 20 Step ups
• 20 Squats
• 10 Star Jumps
• 10 x 3ct Mountain Climbers  

Aik’n Abs:

• 15 American Hammer
• 20 ct 6 inches
• 20 Freddy Mercurys
• 30 ct Chilcutt plank
• 30 ct Supermans

Ring around the Playground:

• Bear Crawl half circle & Karaoke back
• Lunge Walk to half circle & Bunny Hop back
• – Rinse and repeat

Announcements: 

F3 Teams running BRR Relay to finish this afternoon. TBD September Qs: get out and support Double D and The Natural this month. 

 

Prayer Requests: Pray for all our brothers dealing with challenges; Dutch Oven’s Father diagnosed w/ pancreatic cancer. 

T-Claps for Pumpkin Spice 1 year F3 anniversary and for stepping up to Co-Q .